improve 30 yd dash time

    Posted In: Sprints

        • Participant
          timmy on December 1, 2011 at 12:14 pm #18010

          any suggestions on improving 30 yd dash time?

          I’m looking to get it to about a 3.65

          I’m at around a 3.8 right now.

          so far i’ve just started doing wide stance squats instead of normal squats. also doing some box jumps, and running sprints on off days.
          also putting in barbell hip thrusters and bulgarian split squats. looking to see improvements by feb 1st.

        • Participant
          Isaiah Miller on December 1, 2011 at 5:26 pm #112784

          post a video

        • Participant
          Lee Ness on December 2, 2011 at 12:21 am #112786

          You need to be making sure the weights are high weight low rep work and as Isaiah said. Post a video because the techique will be very important.

        • Participant
          Isaiah Miller on December 2, 2011 at 5:04 am #112791

          any suggestions on improving 30 yd dash time?

          I’m looking to get it to about a 3.65

          I’m at around a 3.8 right now.

          so far i’ve just started doing wide stance squats instead of normal squats. also doing some box jumps, and running sprints on off days.
          also putting in barbell hip thrusters and bulgarian split squats. looking to see improvements by feb 1st.

          I think you could also benefit from doing sprints on the same days as you lift preferably before you lift.

        • Participant
          timmy on December 4, 2011 at 9:38 am #112845

          so today i ran some 30 yd dashes and 10 yd dashes after the layoff from over the summer. the conditions were wet and on grass. it had rained earlier today so i assume that didn’t help things much as i assume my cleats were sinking into the ground more than usual.

          in my 10 dash with cleats on grass: i was sitting at 1.6. never anything higher. some times in the 1.5 range. hand-timed, first movement

          in my 30 yd dash with cleats on grass: i was sitting at 3.9/4.0……not very good. hand-timed, first movement

          now from what i’ve read reggie bush runs a 1.47 10 yd dash on a track with track shoes at the USC pro-day…..which was a 4.33 40 yd dash. so how come my 10 yd time is not that far off, with worse conditions than what reggie bush runs?? any explanations/suggestions as to how i can improve my last 20 yards of the 30 yd dash???

          also my right hamstring was bothering me after a couple sprints, getting pretty sore. could a weak hamstring that didn’t recover from lifting explain the slow 10-30 yards in the 30 yd dash???

          thanks

        • Participant
          Matt Norquist on December 4, 2011 at 9:50 am #112846

          Accuracy of timing is a big factor. Hand and self timing vs. electronic timing can make .2-.4s even on a short distance. Plus .15 for 10y could be as much as .5+ for 40 yards, even factoring in different conditions.

          Speedendurance.com and also a couple of blogs by Mike Young on this site have excellent recommendations for enhancing 40yd dash.

          I’d be emphasizing acceleration – progressing from 20×10-15 to 10×35-40 yard runs over next 8 weeks.

          Lifting: Deep Squats, Dead stop squats, Power Cleans.

          Plyos: Standing Long Jumps and Counter Movement Jumps

          Practice 3 pt. starts

          Get a Freelap timing system for Christmas

        • Participant
          timmy on December 4, 2011 at 9:57 am #112849

          thanks that sounds like a good plan. what do u mean by counter movement jumps? and its gonna be snowing near me soon (possibly next week)….suggest running sprints in the snow to build power?

        • Participant
          Matt Norquist on December 4, 2011 at 10:59 am #112850

          thanks that sounds like a good plan. what do u mean by counter movement jumps? and its gonna be snowing near me soon (possibly next week)….suggest running sprints in the snow to build power?

          Re: Counter Movement Jump: Look on youtube or google.

          Re: Snow – no – run indoors on a track or a Bball court. Why would running in snow build power.

        • Participant
          timmy on December 4, 2011 at 1:07 pm #112857

          i was just thinking it would be a good form of resistance assuming it was too high to where my form would break down. kinda like running in sand….

        • Participant
          Matt Norquist on December 5, 2011 at 12:27 am #112862

          i was just thinking it would be a good form of resistance assuming it was too high to where my form would break down. kinda like running in sand….

          Would do nothing to help your 40

        • Participant
          Isaiah Miller on December 5, 2011 at 9:24 am #112886

          Post a video as soon as possible please. That is the only way we can truly help you.

    Viewing 10 reply threads
    • You must be logged in to reply to this topic.